Once you realize how restrictive eating a meat and dairy centric diet is compared to the extensive dishes that can be made from whole foods, you will never look back. Dairy is just liquid meat. The problem is getting away from a salt, fat and sugar, meat and dairy based diet. Considering that the former will promote poor health and chronic disease, it should be easy. However it is not that simple, your tastes will have to change and that takes time.

Try it for 90 days, you will become healthier and happier. You will feel and look great. You will also lose weight.

Avoid soft drinks and sodas which again have excessive amounts of sugar and artificial sweeteners (aspertain etc). One can of soda has 220 calories of sugar alone which is 8 tsp per soda.

Avoid canned soup as it is usually loaded with MSG and sodium, which is very unhealthy. Check the label; the sodium should be = to or less than the calories per serving. Some soups have 10 times the sodium level.

Avoid all refined and processed food as the nutrition has been removed, and salt, fat and sugar have been added. Even worse the sugar is usually fructose sugar. White bread, cookies, crackers and cakes are examples of processed food.

Supplements are not food. Do not eat them as they are expensive and may do more harm than good. The only supplement that you might need if you are 100% vegan is B12.

MEAL SUGGESTIONS

BREAKFAST—Often breakfast can be similar to the one you are accustomed to with a few simple modifications.

DINNER—Emphasize vegetables and grains in all your meals. The evening meal is a good place to try new items. You might start with a bean, rice or other grain, or potato dish and add a couple of vegetables.